Weight loss has become a subject of confusion off late with a plethora of contradicting information and myths about how to achieve that perfect body weight.
If you are not careful, you might end up on a crash-diet which not only will fail to show any results but may even deprive your body of essential minerals and nutrients.
Sustainable and consistent weight loss is not just about a trendy diet, it’s a complete lifestyle. You must be ready to commit to a healthy routine to see results.
Some Ways You Can Lose Weight Quickly
With these 18 time-tested tips, you can monitor your guaranteed progress every week!
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Calories In vs. Calories Out
To lose weight you must burn more calories than you consume. You must measure your daily intake of food and gradually reduce it.
You should start slow, and continue lowering your consumption until you observe a consistent weekly loss. Remember to never go dangerously low, or you may end up stalling your progress and harm your health.
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Set Realistic and Attainable Goals and Track Your Progress
Achieving each goal will leave you with a sense of accomplishment, and spur you on. It is important to not lose motivation and give up, and reaching milestones can help you go on.
An example of achievable goal progression is:
- Losing weight each week
- Losing up to 1-3 pounds per week
- Fitting into size 30 jeans!
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Consider Skipping Breakfast
The title for the most important meal of the day is usually reserved for breakfast. However, it is advisable to skip it while aiming to lose weight.
Intermittent fasting has proven to be a useful tool to lose fat. You should try to restrict yourself to a smaller eating window by missing breakfast, and sticking to eating only from 12 to 8 pm.
By skipping breakfast, you can successfully reduce your calorie intake without restricting your other meals.
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Drink More Water
Drinking water before eating meals has two-fold benefits that aid in weight loss:
- It boosts your metabolism by 24-30%.
- It satiates your appetite and decreases the chances of consuming more calories.
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Make Coffee Your Best Friend
While coffee hasn’t always enjoyed a great reputation in the past, it is rich in antioxidants which can be very beneficial to weight loss.
The caffeine content in quality coffee can boost your body’s metabolism by 10%, which can lead to a 10-29% increase in your body’s fat-burning power.
You must stick to black coffee though, and completely avoid adding sugar!
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Make Green Tea Your Second Best Friend
Green tea contains a milder dose of caffeine than coffee but is abundant in helpful catechins. These antioxidants work with the caffeine to create a perfect fat burning concoction.
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Cut Out Sugar Completely
Sugar is closely associated with diabetes, obesity, and heart disease. You must completely eliminate it from your routine if you aim to lose weight and maintain it.
Be sure to check the ingredients of your packaged foods and sauces and watch out for any added sugar.
Simple or refined carbohydrates are absorbed quickly by your body, which spikes your blood sugar and insulin levels, leaving you feeling hungry faster.
You must avoid the following foods as a rule:
- Candies, Cookies, and Sweets
- Cakes
- White bread and Rice
- Packaged Cereals
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Eat Healthy Foods for Snacking
It is only human to feel the temptation to enjoy a snack while watching a movie or relaxing. However, you must replace all unhealthy snacks with healthy options.
Some healthy ideas to stock your cupboard are:
- Whole Fruits
- Nuts
- Hard-Boiled Eggs
- Vegetables
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Spice Up Your Life
You can make healthy food even tastier by introducing some spice into your palette!
Capsaicin found in cayenne pepper and similar spicy foods helps ramp up your metabolism and decrease your appetite.
These supplements are popular due to their multi-faceted approach towards losing weight. Among their many benefits such as fat reduction and appetite decrease, is their ability to also improve your mood.
Popular Weight loss supplements like Meticore work in one of three primary ways:
- They reduce your appetite.
- They reduce the absorption of fats, restricting the actual calorie intake.
- They increase your body’s rate of burning fat.
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Increase Your Protein Intake
Protein-rich foods keep you feeling full for a longer time and burn energy during digestion. Studies suggest that using whey protein supplements boosts weight loss while increasing lean muscle at the same time.
You can try the following foods that are abundant in proteins:
- Lean beef
- Skinless Chicken Breasts
- Eggs
- Salmon
- Low Fat Yoghurt
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Add Complex Carbs To Your Diet
Adding complex carbs to your diet provides you with a sustained energy release and keeps your blood sugar levels manageable.
You can keep your cravings at bay by eating these nutritionally dense complex carbs:
- Vegetables
- Fruits
- Brown Rice
- Whole Grains
- Beans and Legumes
Fast food is dripping with heart-clogging trans fats, excessive salt, and sugar. Moreover, these meals have low nutritional value and are high in calories.
If you wish to lose weight, you must absolutely steer clear off fast food and preservative-laden foods.
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Keep a Lookout For Hidden Calories
You must be aware of the true calorie impact of your favorite condiments. It’s a slippery slope when you indulge without educating yourself and you may end up negating all your hard work!
The following condiments are surprisingly heavy in calories:
- Mayonnaise
- Salad Dressing
- Cream
- Cheese
- Butter
- Oils
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Opt For Weight Training
Weight training can help you burn a significant number of calories. It keeps you strong, fit, and healthy. Moreover, it preserves essential muscle mass while making you lose weight.
Studies show a significant increase in a person’s metabolic rate both during and after a workout, which can further support your weight loss.
You have a variety of workout routines to choose from such as Presses, Squats, and Deadlifts. These exercises are ideal for trimming body fat and maintaining lean muscle mass.
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Go Walking or Cycling
Walking and cycling are fun activities that also help you lose weight and build stamina. If you dislike heavy workouts, these are options that can suit you and still make a change in your lifestyle.
You can reduce your diet restrictions too if you supplement your healthy routine with some exercise.
Next time, skip the elevators and take the stairs!
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Get Enough Sleep
The importance of sleep in aiding weight loss cannot be overstated. We all require a minimum of 8-9 hours of sleep to operate at our peak efficiency.
Duration as well as the quality of sleep have an important role to play in maintaining your health. Both of these also have a great influence on hormones that control your body constitution.
Poor sleep has been associated with obesity, and there’s ample evidence to suggest that it increases the risk of obesity in adults by 55%!
If you adopt these lifestyle changes and stick with them, you will definitely see a positive improvement in your health. It’s important to stay consistent and patient.
You must keep your expectations realistic, and keep motivating yourself to get fitter. Follow these tips, and you will definitely lose 10 pounds in 3 weeks!